|Tri 101: Introduction to Fun
4032 N. Miller Road
(SW corner Indian School & Miller roads)
Wednesday, Oct. 5
6 to 7 p.m.
Learn the ins and outs of triathlon in this non-intimidating, free workshop. We tell you how to survive the swim, how to set up transition and much more. No registration required.
4032 N. Miller Road
(SW corner Indian School & Miller roads)
6:30 to 7:30 p.m.
Stretch your body and your mind in this one-hour yin yoga session. Class is $10
|Tour de Scottsdale
DC Ranch - Market Street
Pima and Thompson Peak Parkway
Sunday, Oct. 16
7 a.m. and 8 a.m.
Come out for this beautiful Scottsdale ride - 30 mile and 70 mile options, plus a 2.5 mile Family Fun Ride.
|Susan G. Komen Phoenix Race for the Cure
2 N. Central Ave
Sunday, Oct. 9
Raise money to eradicate breast cancer and take part in this great event.
|4th Annual GCC Halloween Adult & Youth Sprint Triathlon & Duathlon
Glendale Community College Pool
6000 W. Olive
Sunday, Oct. 30
Get your goblins going with this Tri Family Racing event. A children's swim begins at 6:45 a.m.
Gear + Apparel for the Everyday Athlete
While the rest of the country settles in for the "off-
season," us Valley folk are eagerly emerging from our
summer hiatus and gearing up for a
fabulous fall race season.
With the Tour de Scottsdale, Susan G. Komen Race
for the Cure, Breast Cancer 3-Day
Walk, Gaspin' in the Aspen Duathlon, Arizona Senior
Olympics, Tour de Farm, and SOMA
Quarterman and Half Ironman, October is
gearing up to be one busy month for us race-crazed
So have fun! And a big congratulations to all you
first-time triathletes we saw racing at Lake Pleasant
Kara + Brian Anderson
Nutrition: Plan for Success
Feed your body for best results!
You?ve done the drills. You?ve mastered all those
training miles. You most certainly have planned not
to fail. But have you failed to plan?
?Have a plan,? three-time Ironman winner Melissa
Spooner said during a recent nutrition clinic at Triple
Sports. ?You need to know what works for you. Know
when and why and how you?re going to eat.?
Endurance athletes spend months physically
preparing for the exertion it takes to finish a
triathlon, marathon or other long-distance event. Yet
often times they skimp on figuring out how they will
get enough calories and energy to keep their well-
conditioned bodies moving through these mega-
Nutrition takes thought. It is as important and
perhaps even more so than all those miles you?re
grinding out on the bike or trail or in the pool.
Spooner, a nutritionist with Endurance
in Scottsdale, recommended determining during
training the number of calories you will burn
throughout an event. Then figure out how you?re
going to replace them.
A rough guide, she said, is to consume 300-500
calories per hour for extended endurance events.
Just remember, she added, everyone is different and
can need more or less fuel. Those calories can come
in many forms. Energy drinks, gels and even real food
like peanut butter and honey sandwiches can give
you the juice to beat the bonk, she said.
When it comes to race day, be sure you know what
gel or energy drink will be used at the event. Try it
before race day to see if it sits well. If not, try
something else until you find the right mix that works
Be sure you are replenishing lost electrolytes, too.
Without them, your body simply can?t absorb the
liquid you?re so diligently taking in, Spooner said. This
can lead to dehydration and those ballooning race-
There simply is no magic formula that works for
everyone, Spooner said. Understand your body, plan,
practice and prepare for a fuel-filled race that might
just put you on the podium or give you a new PR.
?The body will tell you what it needs and what it
craves if you have the ears to listen to it,? Spooner
said. ?You don?t want to wait until your body needs
"Have confidence in your training, have confidence
in your nutrition plan.?
Want to learn more? Contact Melissa at
Endurance Rehab or pick up a copy of our best-
selling book, Sports Nutrition for
Speaking of Nutrition ...
October is Fuel Month at Triple Sports
In celebration of October's race-heavy schedule,
Triple Sports is excited to offer 15% off all nutrition
products when you mention this email! This includes
our highly sought-after nuun hydration
drink, Carbo-Pro, Cytomax, Gu, Power Gel, Clif
shots ... Everything you need to feed your body and
perform your best. (For all you Sharkies fans, they
should be here soon!)
Bike Maintenance for the Rest of Us
A happy bike makes a happy rider!
We can't expect our
bikes to perform if we don't give them a little TLC.
Not sure what it takes to keep your two-wheeled
friend happy? Triple Sports is here to help!
Check out our first-ever Bike Maintenance 101
Workshop from 6 to 7 p.m. Wednesday, Oct. 26
(free, of course). We'll help you out with basic, post-
ride bike care and -- most important for most of us --
teach you how to fix those pesky flats. All in time
Bring your front wheel for a hands-on
lesson on flat repair. We'll show you how to do this
simple task, then let you practice on your own. We'll
give you a run-down on basic bike maintenance,
such as how to lube and clean your chain, to keep
your machine looking and riding like new!
Space is limited. Please register for this event no
later than Sunday, Oct. 23 by calling us at
480.994.1174 or emailing email@example.com.
Interbike Wows the Crowds
It?s the Woodstock of the bike world ? an event that
draws thousands of cycling nuts and the industry
folks who know how to drive us wild with their carbon
frames and aero designs.
Interbike hit the Las Vegas strip the last week of
September, bringing more than 1,000 brands and
thousands of buyers to the gambling capital of the
world. There was a lot to see ? some amazing new
products and some we couldn?t help but think missed
Topping the latter category was Lake?s new CX-400
road shoe. This 240 gram cycling shoe comes with a
carbon sole and a heel cup that boasts heat-
moldable thermoplastic layers. The idea behind this, a
Lake sales rep told us, is that the shoe can be baked
in an in-store convection oven, slipped onto the
customer?s foot, and hand-molded to fit every nook
and cranny. All this for just $500
Garmin wowed the crowds ? and us ? with its soon-
to-be-released Edge 205 and 305 cycling computers.
This GPS-enabled wonder has the ability to measure
pedaling cadence, heart rate, speed, distance, time,
calories burned, altitude, climb and descent, plus
much more. Where this nifty little tool really shines is
in its software. The Edge 305 allows riders to upload
and share their routes, giving detailed information on
elevation gain and corresponding heart rate. Look for
the new Garmin Edge as well as their popular
Forerunner line at Triple Sports later this year.